Daily Workouts

2023 Quarterfinals Event 2

12:00 AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

40 crossovers

♀ 50 lb

♂ 70 lb

2023 Quarterfinals Event 5

For Time:

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft

♀ 155, 185, 205 lb

♂ 225, 275, 315 lb

Time Cap: 15:00

Athletes choose a light, medium, and heavy weight to complete their 21, 15, and 9 reps of deadlifts. Percentages are approximately, 60, 70, and 80% of 1RM deadlifts.

24:00 EMOM

A. :30 Push-ups

B. :45 Sit-ups

C. 1:00 Row

Partner Workout

15:00 AMRAP

10 DB Hang Clean & Jerks

10 DB Squats

+

Max Calorie Echo

-Both athletes work simultaneously

-Switch after every 2 rounds of the couplet

-Score is total reps + calories completed

Deadlift

5-4-3-2-2-3-4-5

-Use double-overhand grip

-Complete reps as single efforts (reset for each rep)

3 Sets:

50 Banded Good Mornings

3 Sets:

15 Pause Glute Bridges (with CS Hip Halo)

-:02 pause at top

3 Sets:

1:00 Med Ball Russian Twists

1:00 Rest

3 Rounds for time:

30 Wall Balls

20 Burpee Pull-ups

400m Run

Floor Press

Build to a heavy single

Dumbbell Rollbacks

5 x 10

Ring Rows

5 x 10

Plank Plate Slides

3:00

15:00 AMRAP

5 Power Cleans (155/105)

10 Box Jump-overs

20 Calorie Row

4-6 Sets for Quality:

1-3 Rope Climbs

10 DB Thrusters

:15 Handstand Hold

:20 Hollow Rocks

Partner Workout:

20:00 Row for meters

Every 4:00, complete:

12 D-ball Cleans

24 Burpees over the erg

5 Sets on a 5:00 timer:

8 Bench Press at 60-70% 1RM

1:00 Ski for Calories

Front Squat 5 x 3

-Start with barbell on floor

For Time:

60 Toes to Bar

60 Box Jumps

60 Wall Balls

-Partition the work any way.

5 Sets:

500m Row @ 2K Pace

5 Deadlifts (build)

:15 L-Sit

Rest as needed between sets.

Push Press

Build to a heavy single

5-4-3 reps at 70%

10-9-8-7-6-5-4-3-2-1 reps of:

DB Z-Press

Strict Pull-ups

12:00 Cap

Partner Workout

20:00 AMRAP

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

♀65 lb, 95 lb, 125 lb, 155 lb

♂95 lb, 135 lb, 185 lb, 225 lb

Active Recovery Day

10:00 Easy Bike/Row/Ski

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike/Row/Ski

10:00 Stretch/Mobilize/Recovery

3 Rounds for time:

10 DB Box Step-overs

15 Wall Balls

100 ft. Farmer's Carry

500m Row

Deadlift

12 x 2 on a 1:15 timer

21-15-9 reps for time:

Deadlifts (bodyweight)

Calorie Echo Bike

5 Rounds for time:

8 DB Snatches

25 ft. DB Walking Lunge

8 DB Hang Clean & Jerks

25 ft. DB Walking Lunge

8 DB Squats

60 Double-unders

Teams of 4:

25:00 EMOM

A. 15 Russian KB Swings

B. 15 Weighted Sit-ups

C. 20 Box Step-ups

D. Max Calorie Row

E. :15 Hollow Rock/Hold

CrossFit Open Workout 23.2A

15:00 AMRAP

5-10-15-20... Burpee Pull-Ups

10 Shuttle Runs

Immediately Into 23.2B

In 5:00:

Establish a 1 Rep Max Thruster

10:00 Easy Bike/Row/Ski

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike/Row/Ski

10:00 Stretch/Mobilize/Recovery

3 Rounds for time:

400m Run OR 500m Row

80 Double-unders

100 ft. Walking Lunge